Spaghetti with broccoli rabe are a seasonal first course from the typical cuisine of southern Italy — simple but with an extraordinary taste.
Today we prepare light spaghetti with broccoli rabe, garlic, oil & chili: flavorful yet digestible and light thanks to a few tricks that also make them low glycemic impact — pasta al dente and oil added raw.
A kind of spaghetti aglio, olio e peperoncino enriched by the rustic, slightly bitter touch of broccoli rabe (cime di rapa).
Broccoli rabe (cime di rapa) is a vegetable typical of Southern Italy, particularly appreciated in Puglia, Campania and Sicily — family Brassicaceae, the same as broccoli and cabbages.
It is generally harvested between October and April when the florets are tender and crisp.
Broccoli rabe has a characteristic, intense and slightly bitter flavor.
You can replicate this recipe with another bitter green typical of your area.
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 20 Minutes
- Portions: 2 Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 6 oz spaghetti
- 1 bunch broccoli rabe (cime di rapa)
- as needed water
- 1 pinch salt
- 1 pinch baking soda
- 2 dried red chilies (whole)
- 4 stems parsley
- 1/2 tsp garlic, oil & chili seasoning mix
- 1 tbsp extra virgin olive oil (to be used raw (added uncooked))
- 1 pinch mixed peppercorns (whole, for grinding)
Suggested tools
- Knife
- Cutting board
- Pan nonstick
Preparation
Remove any damaged outer leaves and the tough, fibrous lower part of the stem.
Leave them whole.
Wash them thoroughly and drain.
Bring a pot of salted water to a boil.
Add the broccoli rabe and a pinch of baking soda so they keep a bright green color and blanch for 5 minutes.
With a slotted spoon, lift the broccoli rabe out and transfer to a plate.Reserve the broccoli rabe cooking water for cooking the pasta.
Wait until they are lukewarm or cold, then chop them: keep a small portion in large pieces and finely chop the rest with a knife.
In a pan warm a couple of whole dried red chilies and a few parsley stems plus the garlic, oil & chili seasoning mix and turn off the heat.
Briefly warm just enough so the ingredients release their aromas and flavors.With the heat off, add the broccoli rabe and some of the water released by the broccoli rabe on the plate, then pour a drizzle of extra virgin olive oil over the ingredients and mix.
Remove the whole red chilies and parsley stems from the pan.
Cook the pasta al dente in the broccoli rabe cooking water if you reserved it, drain it and quickly rinse under running water.
Meanwhile, briefly warm the garlic, oil & chili with broccoli rabe sauce — the oil must not fry.
Pour the pasta into the pan with the sauce and toss.Plate the pasta.
Grind a little more pepper on top.Your light spaghetti with broccoli rabe, garlic, oil & chili are ready.
Enjoy your meal!
The pasta with broccoli rabe is a first course — a source of carbohydrates — vegetarian and easy to balance by adding a source of protein and vegetables to compose a balanced meal or one-dish plate that helps keep blood sugar stable.
Storage, tips and variations
Use wholegrain pasta to increase fiber content.
As an alternative to spaghetti, you can also use short shapes like penne or fusilli.
Or prepare the classic orecchiette with broccoli rabe.
FAQ (Questions & Answers)
Can I use fresh garlic?
Yes, but fresh garlic heated dry without oil can burn.
This method works better with the prepared seasoning mix.
